Haven't posted my log in a while, but here's the last week:
Wed
Chest
Bench Press
10*120
8*120
Incline Press
9*77
7*77
6*77
Flyes
10*37
10*37
10*37
Triceps
Tri-lockouts on Bench Press
10*134
10*105
Standing Cable Push Down
10*75
10*75
10*75
Shoulders
Bent over Lateral Raise
10*37
10*37
10*28
Standing Lateral Raise
10*37
8*37
10*28
Reverse Flyes
10*37
10*26
10*28
Face Pulls
10*134
Fri
Back
Close-Grip Front Lat Pulldown
10*150
10*150
10*150
Wide-Grip Lat Pulldown
10*150
10*134
8*134
Bent Over Barbell Row
10*120
10*120
10*120
Deadlift
10*180
10*180
10*180
Biceps
Barbell Curl
10*66
8*66
7*66
Concentration Curls
10*28
10*24
10*24
Pinwheel Curl
10*24
10*24
10*24
Forearms
Barbll Wrist Curl
10*66
10*66
10*66
Barbll Reverse Wrist Curl
10*55
10*55
10*55
Hammer curls
10*24
10*24
10*24
Mon (Today)
Chest
Bench Press
10*105
10*105
9*105
Incline Press
10*77
8*77
8*77
Flyes
10*37
10*37
10*37
Triceps
Standing Cable Push Down
10*75
10*75
10*75
Shoulders
Bent over Lateral Raise
10*37
10*31
10*31
Standing Lateral Raise
10*37
10*37
10*31
Reverse Flyes
10*37
10*31
10*31
Traps
Barbell shrugs
10*121
10*121
10*121
Quote:
Originally Posted by Gill
I'm keeping an eye on it, just hadn't seen any questions from you.
If I remember correctly, you're trying to build mass... why are all of your sets using the same weight? Have you tried incrementing the weight up? Start your first set at a moderate weight and then up it for each new set.
Either way, keep it up. If you don't mind, try adding your current weight to each post.
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My theory is aim for 6-8 reps, when I can do 3 sets of 10, up the weight. Is this not right? I also won't up the weight on an exercise that I've been doing with bad form (ie, reverse flies and the lateral raises - I'm not bringing my arms up as far as I should). Any tips? Should I do a set of 10, up the weight then do a set of 8, then up the weight and set of 6?
Current weight 162lbs. Not a large increase, but noticeable gains for me and my g/f makes comments all the time (although she's meant to do that anyway
)